Exercise
Seal
IntermediateSeated balance exercise clapping the feet together while rolling on the spine.
Setup instructions
Sit balanced behind the sit bones holding the ankles from the inside. Place the feet together in a diamond shape with knees wide. Round the spine and gaze toward the feet.
Breathing cues
Inhale to roll back. Exhale to return and clap.
Movement steps
- 1Inhale to roll back to the shoulders without rolling onto the neck.
- 2Exhale to roll forward and clap the feet together three times at the top.
- 3Maintain the compact shape throughout.
- 4Repeat with light, controlled momentum.
Common mistakes
Rolling onto the neck; kicking the legs for momentum; losing the foot clap rhythm; flattening the spine.
Safety notes
Use a smaller roll range if balance is limited. Avoid if neck or spine flexion is painful.
Connections
Related exercises
FAQs
Is Seal beginner-friendly?
It is often intermediate due to rolling balance and rounded spine control.
What muscles does Seal work?
Abdominals control the roll; hip flexors maintain the leg shape.
What is Seal good for?
It develops dynamic balance, coordination, and compact spinal flexion.
Why do I roll onto my neck?
Reduce momentum and roll only to the shoulder blades, not the head.